In order to become buffed up and bulky, one must push all his muscles past their limits in order to make them much stronger and bigger. It is only through high intensity exercises that one will be able to get the dream body that he will always have. Here are the top nine basic intense workouts for increasing muscle mass. These exercises are proven to give fitness enthusiasts rippling muscles. Do three sets and twelve repetitions for each workout.
The first exercise that most trainers would teach their students is the full squat. This is for strengthening the leg muscles so that they can hold up the body when other weight lifting workouts are being done. As the name implies, one must simply just squat to the grown with a barbell on his shoulder. Then he must stand up again until he is standing erect. For beginners, ten pounds would the ideal weight on each side of the barbell.
For the shoulders, one may do the shoulder press. This is the most basic shoulder workout and must be done while sitting down so that the back is straightened. Hold one dumbbell for each hand and raise them high. Remember to stretch the arms so that the shoulders can get really strained.
The next on the list is the bench press. This is more on working the chest and a little bit of the arm muscles. For this, one must lie down and place a barbell above his face. After that, he has to bring the barbell to his chest and then raise it up high. After that, he must bring it down to his chest again and repeat the process.
When the shoulders are done, the next thing to do is to concentrate on the arms. The biceps are the first thing to take note of. To work the biceps, one must do a bicep curl which requires a one dumbbell. He must hold the dumbbell and curl his arm upward in order to make it bigger.
Back exercises are also important in the whole routine. To work on the back, one may do a barbell row. In order to do this, one must bend his legs a little, and slightly bend over while holding a barbell. What he must do is lift the weights up and then slowly put them back down. This stretches the muscles at the back and widens them.
If one would want to work all parts of his body, then he must do a pull up. It works on both the upper and lower bodies all at the same time. Of course, in order to do this, one must have a hanging bar. The first thing to do is to hold on to the bar and just hang there. After a few seconds, one must pull his whole body up until his head is higher than the bar.
If there are exercises for the biceps, there also must be one for the triceps. This muscle is located right behind the bicep and is fairly easy to train. A good workout for this is the dumbbell pullover. All one has to do is to simply stand with his legs slightly bent. Then he must hold a dumbbell over his head and pull it all the day down to his upper back.
Abdominal exercises are also a must in order to complete the routine. In order to gain flat abs or six pack abs, one must do crunches and leg raises. For crunches, one must lie down in a sit up position and slightly lift his chest. For the leg raises, one must simply raise his leg and bring it back down without touching the floor.
After the whole workout is finished, a little bit of cardiovascular exercises must be done to keep the body active. The best exercise for this case is riding an exercise bike. If this is not available, one may also do a few rounds of jogging. When that is done, he can cooling down exercises.
Now those are the most common intense workouts for increasing muscle mass. If one would go to the gym, he would see that all of the people there are doing at least one of these exercises. Just remember to keep at it and push the body beyond its normal limits.
The first exercise that most trainers would teach their students is the full squat. This is for strengthening the leg muscles so that they can hold up the body when other weight lifting workouts are being done. As the name implies, one must simply just squat to the grown with a barbell on his shoulder. Then he must stand up again until he is standing erect. For beginners, ten pounds would the ideal weight on each side of the barbell.
For the shoulders, one may do the shoulder press. This is the most basic shoulder workout and must be done while sitting down so that the back is straightened. Hold one dumbbell for each hand and raise them high. Remember to stretch the arms so that the shoulders can get really strained.
The next on the list is the bench press. This is more on working the chest and a little bit of the arm muscles. For this, one must lie down and place a barbell above his face. After that, he has to bring the barbell to his chest and then raise it up high. After that, he must bring it down to his chest again and repeat the process.
When the shoulders are done, the next thing to do is to concentrate on the arms. The biceps are the first thing to take note of. To work the biceps, one must do a bicep curl which requires a one dumbbell. He must hold the dumbbell and curl his arm upward in order to make it bigger.
Back exercises are also important in the whole routine. To work on the back, one may do a barbell row. In order to do this, one must bend his legs a little, and slightly bend over while holding a barbell. What he must do is lift the weights up and then slowly put them back down. This stretches the muscles at the back and widens them.
If one would want to work all parts of his body, then he must do a pull up. It works on both the upper and lower bodies all at the same time. Of course, in order to do this, one must have a hanging bar. The first thing to do is to hold on to the bar and just hang there. After a few seconds, one must pull his whole body up until his head is higher than the bar.
If there are exercises for the biceps, there also must be one for the triceps. This muscle is located right behind the bicep and is fairly easy to train. A good workout for this is the dumbbell pullover. All one has to do is to simply stand with his legs slightly bent. Then he must hold a dumbbell over his head and pull it all the day down to his upper back.
Abdominal exercises are also a must in order to complete the routine. In order to gain flat abs or six pack abs, one must do crunches and leg raises. For crunches, one must lie down in a sit up position and slightly lift his chest. For the leg raises, one must simply raise his leg and bring it back down without touching the floor.
After the whole workout is finished, a little bit of cardiovascular exercises must be done to keep the body active. The best exercise for this case is riding an exercise bike. If this is not available, one may also do a few rounds of jogging. When that is done, he can cooling down exercises.
Now those are the most common intense workouts for increasing muscle mass. If one would go to the gym, he would see that all of the people there are doing at least one of these exercises. Just remember to keep at it and push the body beyond its normal limits.
About the Author:
When there is a necessity to find out about intense workouts for increasing muscle mass, you can click here for more information on Taylor Lautner workout and get the full details on http://taylorlautnerworkout.co.
0 comments:
Post a Comment